CrossFit Weddington – CrossFit

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Warmer (No Measure)

3 min Constant Plate Movement

Foam Roll T’s and Lat

3-5 min Mobility

As a Group Complete:

Monster Walk

10 Banded Pull Apart

3 Round NFT

5 Ring Row

7 Push-up

9 Squats

A: Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

1 60m Run

1 Rnd Cindy

add one of each per round. Rnd 2 is 2 of each, and rnd 3 is 3 of each. you may team this. Score is Run and Rounds of Cindy
If you have a VEST Wear It!

Done Er (No Measure)

3 Rounds

20 Mtn Climber

20 Russian Twist

1 min Plank

1 min Straddle Stretch

:30 Couch Stretch per Side

5 Down Dog